Sunday, July 19, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Grace” for time: 30x clean and jerk @ 135/95-lbs. then, take 10 minutes to build up to a heavy power clean + push jerk single. At Home: “Grace” for time: 30x object clean and jerk –or– 50-75x MPH-standard burpee
Saturday, July 18, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Candy” five rounds for time: 20x pull-up 40x pushup 60x air squat At Home: five rounds for time: 20x pull-up option 40x pushup 60x air squat
Friday, July 17, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell power snatch @ 50/35-lbs. 12x two-arm dumbbell thruster @ 100/70-lbs. At Home: “Ellen” three rounds for time: 20x burpee 21x single-arm dumbbell/object power snatch –or– (touch floor to overhead jump) 12x two-arm dumbbell/object thruster –or– 24x […]
Thursday, July 16, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: “Annie” for time: 50-40-30-20-10 double under sit-up Then, take 10 minutes to build up to a set of 5 heavy weighted strict ring dips. At Home: “Annie” for time: 50-40-30-20-10 double under –or– lateral hop sit-up
Wednesday, July 15, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: ” Nancy ” five rounds for time: 400m run 15x overhead squat @ 95/65-lbs. At Home: “ Nancy at Home” five rounds for time: 400m run –or– 100x mountain climber 20x single-arm overhead lunge –or– 20x lunge jump
Tuesday, July 14, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: practice handstand walking progressions for 10 minutes. “Helen” Or “Helen On The Water” three rounds for time: 400m run –or– 500m row 21x swing @ 55/35-lbs. 12x pull-up At Home: “Helen” three rounds for time: 400m run –or– 50x jumping jack + 50x mountain climber + […]
Monday, July 13, 2026
CrossFit MPH – WOD WOD (Checkmark) “Partner Linda” for time: 20-18-16-14-12-10-8-6-4-2 deadlift @ 1.5x bodyweight bench press @ 1x bodyweight squat clean @ .75x bodyweight At Home: “Linda” 10-9-8-7-6-5-4-3-2-1 object deadlift –or– 2x single-leg glute bridge wide-grip pushup object squat clean -or– 2x squat jump
Sunday, July 12, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: as many rounds as possible in 15 minutes: 20x single-arm overhead lunge @ 50/35-lbs. (10 left arm + 10 right arm) 40x double under At Home: as many rounds as possible in 15 minutes: 20x single-arm object overhead lunge –or– (10x side lunge + 5 per […]
Saturday, July 11, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 5-4-3-2-1 rope climb 50-40-30-20-10 pushup At Home: for time: 10-8-6-4-2 challenging pulling option 50-40-30-20-10 pushup
Friday, July 10, 2026
CrossFit MPH – WOD WOD (Checkmark) In Gym: for time: 15-14-13-12-11-10-9-8-7-6 wall ball @ 20/14-lbs., 10/9-ft. target 10-9-8-7-6-5-4-3-2-1 single-arm dumbbell snatch @ 70/50-lbs. single-arm dumbbell push press At Home: for time: 10-9-8-7-6-5-4-3-2-1 object single-arm thruster –or– squat jump object single-arm dumbbell snatch –or– strict rotational sit-up object single-arm push press –or– atomic pushup